Can I use gluten-free flour?

Yes — use a cup-for-cup gluten-free baking blend.

Do these freeze well?

Yes — freeze after cooling and thaw in the refrigerator.

You can reduce the brown sugar by ¼ cup without affecting texture.

Can I use chicken thighs?

Yes — thighs stay juicier and add richer flavor.

Can I grill the chicken?

Absolutely. Grilling adds smoky Mediterranean flavor.

Can I make this dairy-free?

Yes — skip feta and tzatziki or use dairy-free versions.

Can I substitute the rice?

Yes — quinoa, orzo, couscous, or mixed greens all work well.

Is this recipe good for meal prep?

Yes — store ingredients separately and assemble when serving.

Is blackened tuna spicy?

It has a mild-to-moderate heat. Reduce the cayenne pepper or jalapeño for a milder version.

Can I grill the tuna instead?

Yes. Grill over high heat for the same amount of time, making sure the grates are well-oiled.

What type of tuna should I use?

Ahi (yellowfin) or sushi-grade tuna works best for searing.

Can I make the mango salsa ahead of time?

Yes. The mango salsa can be made up to 24 hours in advance and stored in the refrigerator.

Dirty rice has a mild-to-moderate heat. You can easily adjust the spice level by reducing the Cajun seasoning or cayenne pepper.

Can I make Cajun dirty rice ahead of time?

Yes. Store dirty rice in an airtight container in the refrigerator for up to four days.

Can I freeze Cajun dirty rice?

Yes. Cajun dirty rice freezes well for up to three months. Thaw overnight in the refrigerator and reheat gently.

What meat can I substitute for beef?

Ground turkey or ground chicken can be used as a lighter alternative to ground beef.

Is Cajun cornbread spicy?

Cajun cornbread has a mild-to-moderate heat. You can adjust the spice level by reducing the jalapeño or cayenne pepper.

Can I make Cajun cornbread ahead of time?

Yes. Cajun cornbread can be baked up to one day ahead and reheated gently before serving.

Can I freeze Cajun cornbread?

Yes. Wrap the cornbread tightly and freeze for up to three months. Thaw and reheat before serving.

Can I make Cajun cornbread without cheese?

Yes. You can omit the cheese for a dairy-light version without affecting the texture.

Gumbo is mildly spicy. You can adjust the heat by increasing or reducing the cayenne pepper or Cajun seasoning.

Can I make chicken and sausage gumbo ahead of time?

Yes. Gumbo tastes even better the next day and keeps well in the refrigerator for up to four days.

Can I freeze chicken and sausage gumbo?

Yes. Gumbo freezes well for up to three months. Thaw overnight and reheat gently.

Do I have to use okra in gumbo?

No. Okra helps thicken gumbo, but you can omit it or use filé powder if preferred.

Are Cajun roasted potatoes spicy?

They have a mild-to-moderate heat. You can adjust the spice level by using more or less Cajun seasoning.

Can I make Cajun roasted potatoes ahead of time?

They are best served fresh, but leftovers reheat well in the oven or air fryer.

Can I use red or russet potatoes?

Yes. Just cut the potatoes into evenly sized pieces to ensure even roasting.

Are Cajun roasted potatoes vegan?

Yes. This recipe is naturally dairy-free and vegan as written.

Is Cajun shrimp & grits spicy?

Cajun shrimp and grits has a mild-to-moderate heat. You can reduce the Cajun seasoning or cayenne pepper to make it milder.

Can I make Cajun shrimp and grits ahead of time?

The shrimp are best cooked fresh, but the grits can be made ahead and reheated gently with a splash of broth or milk.

Can I use instant grits?

Yes, but stone-ground grits provide the best flavor and creamiest texture.

Can I substitute milk for cream?

Yes, whole milk can be used, though the grits will be slightly less rich.

Sausage & Egg Breakfast Skillet (Keto, Hearty & High-Protein)

Sarah Smith
Jan 11
2 min read

Scrambled eggs mixed with browned sausage and green onions in a black skillet. The dish has a savory and appetizing appearance.

This Sausage & Egg Breakfast Skillet is hearty, savory, and deeply satisfying — the kind of cozy breakfast that keeps you full well into the day. Juicy sausage is browned until golden, then folded together with softly scrambled eggs for a simple one-pan meal that feels familiar, comforting, and protein-packed. It’s perfect for slow mornings, busy weekdays, or even breakfast-for-dinner nights.

If you enjoy savory, high-protein meals like this, it fits beautifully alongside bowls such as the Avocado Everything Bagel Cottage Cheese Bowl for a creamy, savory option, or heartier dinners like Keto Beef & Broccoli (Better Than Takeout) when you’re craving something bold and comforting. For balance, sweeter breakfast bowls like the Berry Cheesecake Cottage Cheese Bowl or Cinnamon Roll Cottage Cheese Bowl make great additions to a weekly rotation, helping you mix classic comfort flavors with keto-friendly, satisfying meals throughout the week.

Why You’ll Love This

Hearty, savory breakfast with classic comfort flavor
High in protein and naturally filling
Keto-friendly and low-carb
Made in one skillet
Perfect for meal prep or busy mornings

Recipe Card

Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes Servings: 4

Nutrition (Approximate, per serving)

Calories: ~360
Protein: ~28g
Fat: ~28g
Carbs: ~3g
Fiber: ~0g
Sugar: ~1g

Ingredients

1 lb breakfast sausage (pork or turkey)
8 large eggs
2 tablespoons heavy cream or milk of choice
1 tablespoon butter or olive oil (if needed)
Salt and black pepper, to taste
Optional add-ins: diced bell peppers, onions, spinach, shredded cheese, green onions

Instructions

Heat a large skillet over medium heat. Add the sausage and cook, breaking it up, until browned and fully cooked. Remove excess grease if needed.
If the skillet looks dry, add butter or oil. Reduce heat to medium-low.
In a bowl, whisk together the eggs, heavy cream, salt, and black pepper.
Pour the eggs into the skillet with the sausage. Cook gently, stirring occasionally, until the eggs are just set and still soft.
Remove from heat and add optional toppings before serving.

Notes & Tips

For extra flavor, use a well-seasoned breakfast sausage.
Add vegetables after browning the sausage and sauté briefly before adding eggs.
This skillet pairs well with avocado slices or a dollop of cottage cheese for extra protein.

FAQs

Are sausage and eggs keto-friendly? Yes. When made without added sugar, sausage and eggs are naturally low-carb and ideal for keto meals.

Can I make this ahead of time? Yes. Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently.

Can I use turkey sausage? Absolutely. Turkey sausage works well and keeps the dish lighter.

Final Thoughts

This Sausage & Egg Breakfast Skillet is everything a cozy breakfast should be — simple, hearty, and satisfying. With classic flavors and one-pan convenience, it’s an easy go-to whether you’re starting the day strong or enjoying breakfast for dinner.